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BoostcampPNG

Powerlifting Upper Lower

by Milo M.

Program Description

Build powelifting strength with smolovjr

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2025 01:17
  • Last Edited
    Jan 31, 2025 06:04
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 10
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Lat Pulldown
2
1
8 reps
10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Preacher Curl (Barbell)
2
1
5 reps
7 reps
RPE 9
RPE 10
6
Hammer Curl
2
8 reps
RPE 8
7
Overhead Press (Barbell)
3
8 reps
RPE 7
8
Lateral Raise (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
9
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 10
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Lat Pulldown
2
1
8 reps
10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Preacher Curl (Barbell)
2
1
5 reps
7 reps
RPE 9
RPE 10
6
Hammer Curl
2
8 reps
RPE 8
7
Overhead Press (Barbell)
3
8 reps
RPE 7
8
Lateral Raise (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
9
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
RPE 10
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Lat Pulldown
2
1
8 reps
10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Preacher Curl (Barbell)
2
1
5 reps
7 reps
RPE 9
RPE 10
6
Hammer Curl
2
8 reps
RPE 8
7
Overhead Press (Barbell)
3
8 reps
RPE 7
8
Lateral Raise (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
9
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Lat Pulldown
2
1
8 reps
10 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Preacher Curl (Barbell)
2
1
5 reps
7 reps
RPE 9
RPE 10
5
Hammer Curl
2
8 reps
RPE 8
6
Overhead Press (Barbell)
3
8 reps
RPE 7
7
Lateral Raise (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
8
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Lat Pulldown
2
1
8 reps
10 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Preacher Curl (Barbell)
2
1
5 reps
7 reps
RPE 9
RPE 10
5
Hammer Curl
2
8 reps
RPE 8
6
Overhead Press (Barbell)
3
8 reps
RPE 7
7
Lateral Raise (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
8
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Lat Pulldown
2
1
8 reps
10 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Preacher Curl (Barbell)
2
1
5 reps
7 reps
RPE 9
RPE 10
5
Hammer Curl
2
8 reps
RPE 8
6
Overhead Press (Barbell)
3
8 reps
RPE 7
7
Lateral Raise (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
8
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Lat Pulldown
2
1
8 reps
10 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Preacher Curl (Barbell)
2
1
5 reps
7 reps
RPE 9
RPE 10
5
Hammer Curl
2
8 reps
RPE 8
6
Overhead Press (Barbell)
3
8 reps
RPE 7
7
Lateral Raise (Cable)
2
1
6 reps
8 reps
RPE 9
RPE 10
8
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Press
2
1
5 reps
6 reps
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
6 reps
8 reps
RPE 8
RPE 10
7
Decline Sit Up (Weighted)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Press
2
1
5 reps
6 reps
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
6 reps
8 reps
RPE 8
RPE 10
7
Decline Sit Up (Weighted)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Press
2
1
5 reps
6 reps
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
1
6 reps
8 reps
RPE 8
RPE 10
7
Decline Sit Up (Weighted)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Leg Press
2
1
5 reps
6 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
4
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
6 reps
8 reps
RPE 8
RPE 10
6
Decline Sit Up (Weighted)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Leg Press
2
1
5 reps
6 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
4
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
6 reps
8 reps
RPE 8
RPE 10
6
Decline Sit Up (Weighted)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Leg Press
2
1
5 reps
6 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
4
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
6 reps
8 reps
RPE 8
RPE 10
6
Decline Sit Up (Weighted)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Leg Press
2
1
5 reps
6 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
4
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
6 reps
8 reps
RPE 8
RPE 10
6
Decline Sit Up (Weighted)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3
Pec Deck (Machine)
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Single Arm Pushdown
2
6 reps
RPE 9
6
Wrist Curls
2
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
8
Overhead Press (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3
Pec Deck (Machine)
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Single Arm Pushdown
2
6 reps
RPE 9
6
Wrist Curls
2
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
8
Overhead Press (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3
Pec Deck (Machine)
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Single Arm Pushdown
2
6 reps
RPE 9
6
Wrist Curls
2
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
8
Overhead Press (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3
Pec Deck (Machine)
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Single Arm Pushdown
2
6 reps
RPE 9
6
Wrist Curls
2
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
8
Overhead Press (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3
Pec Deck (Machine)
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Single Arm Pushdown
2
6 reps
RPE 9
6
Wrist Curls
2
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
8
Overhead Press (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3
Pec Deck (Machine)
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Single Arm Pushdown
2
6 reps
RPE 9
6
Wrist Curls
2
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
8
Overhead Press (Barbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3
Pec Deck (Machine)
2
8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Single Arm Pushdown
2
6 reps
RPE 9
6
Wrist Curls
2
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
8
Overhead Press (Barbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 10
2
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Rdl
3
6 reps
RPE 8
5
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 10
2
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Rdl
3
6 reps
RPE 8
5
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
RPE 10
2
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Rdl
3
6 reps
RPE 8
5
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Rdl
3
6 reps
RPE 8
4
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Rdl
3
6 reps
RPE 8
4
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Rdl
3
6 reps
RPE 8
4
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
15 reps
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Rdl
3
6 reps
RPE 8
4
Leg Extension
2
1
8 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
6 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
@10
2
Deadlift (Barbell)
2 Sets
3 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
8 Reps
10 Reps
@9
@10
4
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
5
Preacher Curl (Barbell)
2 Sets
1 Set
5 Reps
7 Reps
@9
@10
6
Hammer Curl
2 Sets
8 Reps
@8
7
Overhead Press (Barbell)
3 Sets
8 Reps
@7
8
Lateral Raise (Cable)
2 Sets
1 Set
6 Reps
8 Reps
@9
@10
9
Incline Bench Press (Dumbbell)
3 Sets
-
Day 2
1
Bench Press (Barbell)
7 Sets
5 Reps
@10
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Leg Press
2 Sets
1 Set
5 Reps
6 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
8 Reps
15 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
8 Reps
15 Reps
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
6 Reps
8 Reps
@8
@10
7
Decline Sit Up (Weighted)
3 Sets
6 Reps
@7
Day 3
1
Bench Press (Barbell)
8 Sets
4 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Pec Deck (Machine)
2 Sets
8 Reps
@9
4
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
5
Single Arm Pushdown
2 Sets
6 Reps
@9
6
Wrist Curls
2 Sets
6 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
6 Reps
@10
8
Overhead Press (Barbell)
4 Sets
6 Reps
@8
Day 4
1
Bench Press (Barbell)
10 Sets
3 Reps
@10
2
Leg Curl
2 Sets
1 Set
8 Reps
15 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@8
4
Rdl
3 Sets
6 Reps
@8
5
Leg Extension
2 Sets
1 Set
8 Reps
15 Reps
@9
@10
6
Seated Calf Raise
3 Sets
6 Reps
@8